Vitamins and minerals are essential to our overall health. One single vitamin or mineral is not sufficient for good health. Together, vitamins work as a system to ensure our bodies are functioning at an optimal level. They are the driving force behind our ability to heal ourselves and provides that our immune system can keep us protected from illness. At the cellular level, minerals and vitamins are what helps our bodies absorb nutrients from our food and repair damage to cells.

Baby Eating Healthy Food

If you have a toddler at home, consider buying toddler vitamins that will give them just what they need for their developing body. And in a gummy form, it is a perfect choice for a child.

Below is a list of essential vitamins our body needs to stay healthy. We will also include natural food options to get these essential nutrients.

Vitamin C

Vitamin C is essential for a healthy immune system. Vitamin C is found naturally in fruits and vegetables, such as oranges, broccoli, spinach, and strawberries. It is recommended that women get 75 mg and men 90 mg. Vitamin C is a powerful antioxidant and a welcoming part of our bodies natural defense.

Omega-3

Omega-3s are particularly crucial to our health and play a significant role in the effectiveness of the body’s functionality. Omega-3s are particular fatty acids that are used by our body to support the molecular structure of our organs and tissues, including our eyes and brains. Omega-3 is found in foods such as salmon, eggs, walnuts, spinach, and wild rice, and it is recommended to get 250 – 500 mg daily.

Vitamin B-12

Vitamin B-12 helps our body to produce healthy blood cells. It is not a surprise that our blood health is essential to our health, as it delivers everything our entire body needs to survive. Vitamin B-12 helps our red blood cells form correctly and has been linked to the prevention of congenital disabilities in pregnant women. Beef, chicken, eggs, and milk are natural foods that contain B-12, and it is recommended we get 1.8 mcg for children and 2.4 to 2.8 mcg for adults.

Vitamin D

Vitamin D is unique on our list because our body produces vitamin D natural as a result of sunshine exposure. Playing a significant role in helping our body maintain healthy bones, vitamin D also helps reduce your risk of getting the flu. Vitamin D has even been proven to reduce the risk of pregnant women developing bacterial vaginosis and diabetes. The daily recommendation of vitamin D is 400 – 4000 and can be found naturally in egg yolks, cheese, orange juice (fortified with vitamin D), and tuna.

Iron

Iron is essential for our body to function at a high level, as it helps form hemoglobin, treat anemia, reduces fatigue, boosts our immune system, and improves our concentration. Iron also helps provide our muscles with fatigue and strength by supplying more oxygen. Foods like tofu, dark chocolate, pumpkin seeds, and spinach are excellent choices to add iron to your diet naturally. Children from two to eleven should get 13–15 mg daily and teens between the ages of twelve and nineteen should get 19–20 mg. People over 19, 18 mg daily. It is recommended that pregnant women should only consume 14-15 mg daily.

Vitamin A

Vitamin A is a fat-soluble vitamin that plays a significant role in building a healthy immune system, vision, and is linked to a reduced risk of cancer. Vitamin A is found in foods like liver, salmon, vegetables that are orange and yellow, as well as broccoli and mangos. There is also a link between premature babies and low levels of vitamin A. It is recommended men get about 900 mcg of vitamin A and women 700 mcg.

Potassium

Individuals who consume the recommended amount of potassium have a reduced risk of strokes, high blood pressure, kidney stones, and low bone mineral density. The daily recommendation of potassium is 4,700 mg daily and can be found in foods like white beans, lima beans, bananas, avocados, cantaloupe, and potatoes.

Calcium

Calcium is used by our body to build healthy bones and heart tissue. Calcium has also been linked to our bodies ability to maintain healthy nerve endings and plays a significant in the capacity of our blood clotting. Good sources of calcium include cheese, beans, broccoli, almonds, and hazelnuts. Pregnant women, who plan to breastfeed should consume the recommended amount for teenagers, which is 1,000 mg daily.

Magnesium

Magnesium is essential to our body’s ability to maintain healthy bone by managing calcium to ensure it used to build bones properly. Magnesium is also good to keep a healthy kidney and has been shown to help prevent diabetes. With abundant amounts present in spinach, nuts, and a host of whole grains, to maintain the health, you should consume 75-130 mg for young children and 240-420 for adults.